0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-36:00 WOD
36:00-45:00 Transition to Accessory Work
45:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
30 seconds easy bike pace
Scorpions
Banded Pass Throughs
Banded Pull Aparts
Banded Good Mornings
Banded Overhead Squats
WOD Prep
2-3 Rounds
10/6 Calorie Bike
10 Russian KB Swings
WOD:
Every 4 minutes for 16 minutes
25/16 Calorie Bike
25 Russian KB Swings @70/53
SCORE: Time, 4 Scores
PACE GOAL: 2:30 or less each round
FEEL:
Deep Burn, interval style
Rounds 1 and 2 the rest will feel enough or just enough, Rounds 3 and 4…it will not :)
STRATEGY:
RPE of 8-9 on the Bike
Heavier than normal on the Swings, especially at a moderately higher rep range. Challenge yourself with the weight, focus on snapping your hips and using your butt
EQUIPMENT CONSIDERATIONS:
The Bike is pretty essential for this stimulus, but if you don’t have enough here are the prioritized options
Stagger the start by 1:30 to 2 minutes, this allows two people to share a bike and yes the second group will be going longer than the first group, having two clocks makes this easier
25/16 Calorie Ski in as an option
25/20 Calorie Row as an option, however, we did Row Tuesday
BEGINNER: 15/10 Calorie Bike, 20 Swings @26/18
SCALED: 53/35
Rx+: 88/62
COMP: 106/70
Accessory Work
Double DB Curls 5x30 seconds
Barbell Skull Crushers 5x30 seconds
FOCUS:
Bicep and Tricep work
Use the weights you did last week and see how many reps you can get
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Curls, M2: Crushers